Happy Birthday to Michael W.!!

Bear Canyon CrossFit – WOD

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2 Rounds:

10 Cal Bike/Row

10x DB SIngle Leg RDL R/L

:30 Side Plank R/L


Bench Press (5×8)

A) Bench Press (0:00-10:00)

8 reps Every 2min s x 5 sets

Building each set to a tough set of 8 by the last set

-1min rest- (10:00-11:00)

Bench Press (2×10)

B) Bench Press Drop Set (11:00-14:00)

Every 90 seconds x 2 sets

10 reps @ 65% of A

Metcon for Time

Metcon (Time)

42,30,18 reps of:

DB Hang Clean and Jerk 50/35

21,15,9 reps of:

Box Jump Overs 24/20″

Time Cap: 15 minutes.

Accessory work

Lets finish this week with some mobility.

New cycle starts monday!!!

Lets go bears!!!